Monday September 10, 2018

STRENGTH

Back Squat (3 x 10)

This is the final week gang, lets finish STRONG!
3 sets of 10 at the same weight across, ideally with a 5-10 lb increase from last week. If that is not possible, stay at last weeks weight. We would rather see 3 x 10 @ the same weight from last week opposed to an increase that only allows 7 reps each set. 30 solid reps is the goal.

METCON (Time)

21-15-9
KB Goblet Box Step Up 24/20"  53/35
Toe to Bar

Rx + = 70/53

Alternate the box step ups. Hold the KB in the front rack like a goblet squat, not on your shoulders. This is a relative "sprint" so select a weight that allows for minimal breaks.
Cap = 8 minutes